4. Giant Gains (Volume For Mass)

Use the same weights each session for 2 weeks.

Complete each 10 minute block 2-3 times per week on whatever split works for you. (100-150 minutes training per week)

Use 2-3 movements back to back for each muscle, then do the antagonist. (4-6 movements total)

You should study short and long range to understand how to vary the strength curve for the different movements.

Work in the 5-20 repetition range.

1. Tibs & Calves

2. Quads & Hams

3. Push & Pull

4. Abs & Arms

5. Glutes & Neck